Soda disrupts gut health and may increase depression symptoms, study shows

A new study finds that even one or two sodas a day can disrupt your gut health enough to affect your mood.

In findings published this week in JAMA Psychiatry, researchers in Germany studied more than 900 adults (about half with clinical depression and half without clinical depression) and found that those who drank more soft drinks were, on average, 8% more likely to be diagnosed with major depression and have more severe symptoms.

The link was particularly evident among women who regularly consumed soft drinks, but it was not specified which type. The risk of major depression increased by approximately 16%, but no significant association was found among men. Participants self-reported their mental health symptoms and soda intake, and researchers analyzed stool samples to assess their gut bacteria.

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Dr. from Frankfurt University Hospital. “We could actually show that soft drink consumption was associated with a diagnosis of depression and also with symptom severity,” Sharmili Edwin Thanarajah said in a JAMA Psychiatry podcast interview.

The link appears to be partly explained by higher levels of a gut bacteria called Eggerthella, which has been previously linked to inflammation and is found in greater abundance in people with depression.

“Soda can disrupt gut health by feeding harmful bacteria and reducing the diversity of beneficial microbes necessary for digestion and immune balance,” said Trista Best, a Georgia-based registered dietitian and Balance One Supplements consultant.

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“High sugar and acid content can also irritate the intestinal lining, leading to inflammation and bloating over time,” Best, who was not involved in the research, told Fox News Digital.

When too much sugar in soft drinks reaches the gut, it feeds bacteria such as Eggerthella., This can multiply and disrupt the balance of the intestinal ecosystem. This imbalance promotes inflammation that doesn’t just stay in the stomach. News Medical reported.

It can also spread throughout the body and even affect the brain, affecting mood and mental health. It may also interfere with the production of serotonin, the neurotransmitter that helps regulate mood.

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In mice, Eggerthella was found to reduce key compounds that support gut and brain health, including tryptophan, which the body uses to produce serotonin.

New findings suggest a possible link between soda, gut microbes, and depression, especially among women. (iStock)

“Good” gut bacteria, on the other hand, thrive on fiber-rich foods and help produce compounds that reduce inflammation and protect the intestinal lining.

Probiotic supplements can also help improve and balance mood, Best said.

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Soft drinks have long been associated with obesity, diabetes and heart disease, but their effects on mental health are just beginning to be understood, the researchers wrote in their paper. But previous studies have shown that high sugar intake can trigger inflammation, which affects brain chemistry.

Experts recommend limiting sugary drink consumption to support gut and brain health. (iStock)

Experts warn that although the study does not prove that soda directly causes depression, it adds to growing evidence that the gut microbiome plays an important role in mental health. Gender-specific differences highlight the need for personalized prevention and intervention strategies, they added.

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“We can see that there is a relationship between soft drink consumption and depression,” Thanarajah said. “It could go either way. It could be depression leading to soft drink consumption, or vice versa.”

Either way, reducing your soft drink intake is a safe bet, he said. “It has a huge impact on mental health as well as metabolic health – for sure,” he said.

Even moderate consumption, such as about one or two sugary drinks per day, can contribute to poor mental health over time, the researchers said. They called for public education and policy changes to reduce soft drink consumption, especially among children and teenagers.

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“Education, prevention strategies, and policies aimed at reducing soft drink consumption to alleviate depressive symptoms are urgently needed,” the authors wrote.

Researchers warn that even one or two sodas a day can affect gut balance. (iStock)

Thanarajah noted that soft drinks remain a significant source of added sugar worldwide.

“They contain almost nothing else [but] “The prevalence of sugar is also extremely high,” he said. “What is considered harmful is daily consumption, and we think that approximately 10 percent of children and adolescents consume fizzy drinks every day, which is clearly associated with weight gain, obesity and diabetes.” [and] fatty liver disease.”

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Future studies will aim to determine the clinical consequences of the link, according to JAMA Psychiatry.

Fox News Digital has reached out to the researchers and the American Beverage Association for comment.